Best Exercise Routines for Joint Health in the New Year

Published December 15, 2025

Are you ready for a stronger and healthier 2026? The new year is a perfect time to begin an exercise routine that supports your joint health and overall wellness. Strong, healthy joints will help you stay active, move comfortably, and enjoy your daily life. The good news is you don't need extreme workouts or high-end equipment to protect your joints. A balanced routine built around simple, consistent movement can be all you need to help improve strength and mobility.

Exercise routine 2026

Below are the Four Pillars of a Joint-Friendly Exercise Routine, shaped by current research and inspired by helpful resources on cfaortho.com.

The Four Pillars of a Joint-friendly Exercise Routine

One of the best exercise routines for joint health includes four main elements: strength training, low-impact aerobic conditioning, range-of-motion work, and balance control. Combine them to get strength, stability, and endurance.

Pillar 1: Strength Training

Building balanced strength around a joint is crucial for ongoing mobility. Focus on functional, joint-specific strengthening rather than only isolation moves.

Examples: 

Aim for two sessions per week that work major muscle groups.

For older adults, learn more about the importance of building and maintaining skeletal muscle mass as you age.

Pillar 2: Low-impact Aerobic Conditioning

Aerobic exercise is excellent for joint health and whole-body fitness. Choose low-impact options that limit excessive joint loading such as walking, cycling, pool-based exercise, or using an elliptical machine. The American Heart Association recommends at least 150 minutes of moderate aerobic activity per week, spread over several days. If you have painful joints due to arthritis, water exercise is especially helpful because it reduces load while preserving movement.

Pillar 3: Mobility and Range-of-motion Work

Daily range-of-motion exercises and stretching help keep joints flexible. Gentle, controlled movements done in a pain-free range are ideal. Examples include seated knee extensions, ankle circles, shoulder pendulum swings, and gentle hip rotations. These can be done every day, even on sore days, as long as the movement does not cause sharp pain.

Pillar 4: Balance and Neuromuscular Control

Improving how your nervous system and muscles work together lowers the risk of falls and irregular joint loading. Simple balance drills like single-leg stands, tandem walking, or stepping drills help. Physical therapists often include neuromuscular exercises in rehab programs because they reduce pain flares and improve function.

Sample Exercise Routine for Joint Health (Beginner to Intermediate)

Before starting any new exercise routine, always consult with your doctor first. If you have an unstable joint or recent surgery, check with your orthopaedic dotor. This sample plan should be safe for many people, but adjust intensity and volume to your fitness level.

Warm-up (5–10 minutes)

  • Easy walking or gentle cycling.

  • Dynamic mobility: arm circles, hip circles, ankle pumps.

Strength session (twice weekly)

  • Squat to chair or sit-to-stand: 3 sets of 8–12 reps.

  • Glute bridge: 3 sets of 10–15 reps.

  • Seated row: 3 sets of 8–12 reps.

  • Calf raises: 3 sets of 12–15 reps.

  • Core activation: dead bug or plank holds, total 2–3 minutes.

Mobility & balance (daily, 5–10 minutes)

  • Seated knee extensions: 10–15 reps per leg.

  • Standing hip flexor stretch: hold 20–30 seconds per side.

  • Single-leg stand: 2 x 30 seconds per side.

  • Shoulder wall slides: 10 reps.

Cardio (3 times weekly, 20–40 minutes)

  • Brisk walking, cycling, swimming, or water aerobics. Vary pace and include short intervals if appropriate.

How to Safely Progress With a New Exercise Routine

It's very important to progress safely with any new exercise routine. The last thing you want to do is to get hurt! Be sure to increase resistance gradually. Add more repetitions or move from band work to weights as strength improves. If you feel any sharp joint pain during an exercise, stop and modify the movement. Muscle soreness is normal after a new workout, but joint pain that worsens or persists the next day means you should reduce intensity.

Water exercise classes are excellent for people with painful joints because buoyancy reduces load while allowing cardio and strengthening. Also, chair-based workouts work well for people with limited mobility. For athletes or active adults wanting to protect their joints, include plyometric and power work cautiously and only after a solid strength base is established.

Common Exercise Myths, Debunked

Myth: “Exercise will wear out my joints.”
Reality: Appropriate exercise strengthens the structures that protect joints and slows decline.

Myth: “Rest is the best treatment for joint pain.”
Reality: Too much rest weakens muscles and stiffens joints. Controlled movement is usually better.

Practical Tips to Stick With It

  • Make it social. Join a class or recruit a friend.

  • Keep sessions short and consistent. Even two 10-minute strength blocks count.

  • Track progress by function, not just pain. Can you climb stairs easier, or carry groceries without discomfort? Those wins matter.

  • If you are unsure where to start, a physical therapist can give you a tailored 6-8 week plan.

Need help before starting a new exercise routine?

A simple, balanced exercise routine that includes strengthening, low-impact cardio, daily mobility, and balance work will give you the best chance to improve mobility and reduce joint pain in the new year. Be sure to consult with you doctor before starting any new exercise routine. If joint pain limits your daily activities, causes swelling that does not go away, or follows an injury, contact the experts at The Centers for Advanced Orthopaedics.